If it does, try to stop short of pain or do not do that particular movement
If you have pain after the sequence or the day after that is more then mild discomfort
Once the pain subsides with use of ice as needed (10-20 minutes 2-3x/day)
Do one of the movements, see how you feel after and the next day
If that goes fine do that movement and add another one the following day
Use this approach to discover which movement caused the irritation
Either discontinue that movement or an even better option…see if you can do that movement more gently by decreasing the amount of range you go through, the number of reps, or the resistance to see if you can stop it from being painful
While this program is meant to be safe, and cautious, all movements are not perfect for everyone and if as you are doing something it feels sore or hurts after, don’t do it
Many of the exercises will include multiple options to account for this
Most importantly, I applaud you for taking this step to improve yourself. It is easy to be frustrated when you have something that interferes with activities you enjoy as well as daily life. The most important thing you can gain from this experience is BODY AWARENESS.
There is something about the way you are currently using your body that has led you here. It is not necessarily about finding the perfect exercises, but about trying to feel what I am describing during the movements I give you and applying that to daily activities.
The program will begin by adding new movements gradually to avoid a dramatic increase in pain from putting pressure on structures that are not used to it
Day 1: Focus on the tennis ball
This is usually a good first step to decrease pain and sensitivity especially before bed/end of the day
All of these points as explained in the video should be uncomfortable. Pain is alright as long as its within reason, not getting worse as you do it, doesn’t feel worse afterwards. If you hit a spot that is really tender, you may have to focus on areas around that spot and gradually work closer to it
The tennisball can also be used on your calf. rest calf on top of ball and light flex and point your ankle/toes as you press into the ball
Day 2: This sequence can be done 1-2x/day
This is usually a good first step to decrease pain and sensitivity especially before bed/end of the day
All of these points as explained in the video should be uncomfortable. Pain is alright as long as its within reason, not getting worse as you do it, doesn’t feel worse afterwards. If you hit a spot that is really tender, you may have to focus on areas around that spot and gradually work closer to it
Included is an option for a band around the knees to decrease knee pain during the exercise which may be helpful at end of video
start with 5-10 reps slow
Day 3: complete the ball and the bridge 1-2x/day
This is usually a good first step to decrease pain and sensitivity especially before bed/end of the day
All of these points as explained in the video should be uncomfortable. Pain is alright as long as its within reason, not getting worse as you do it, doesn’t feel worse afterwards. If you hit a spot that is really tender, you may have to focus on areas around that spot and gradually work closer to it
This is usually a good first step to decrease pain and sensitivity especially before bed/end of the day
All of these points as explained in the video should be uncomfortable. Pain is alright as long as its within reason, not getting worse as you do it, doesn’t feel worse afterwards. If you hit a spot that is really tender, you may have to focus on areas around that spot and gradually work closer to it
This is usually a good first step to decrease pain and sensitivity especially before bed/end of the day
All of these points as explained in the video should be uncomfortable. Pain is alright as long as its within reason, not getting worse as you do it, doesn’t feel worse afterwards. If you hit a spot that is really tender, you may have to focus on areas around that spot and gradually work closer to it
This is usually a good first step to decrease pain and sensitivity especially before bed/end of the day
All of these points as explained in the video should be uncomfortable. Pain is alright as long as its within reason, not getting worse as you do it, doesn’t feel worse afterwards. If you hit a spot that is really tender, you may have to focus on areas around that spot and gradually work closer to it
